Exercise Guidelines
Begin a lap program by swimming 100 meters — four laps in a 25-meter pool-with a one-minute rest period between each lap. Gradually increase the number of laps you can do continuously. Aim to swim for at least 20 minutes without stopping.
Water walking or running is ideal for both aerobic benefit and resistance training. Because water provides substantially more resistance than air, an exercise performed in the water requires more effort than the same exercise done on land — with 90 percent fewer stress injuries. Stand in waist-deep water to walk or run forwards and backwards.
Treading water in a neck-deep depth for a sustained period is a good aerobic exercise. Pump your legs continuously as if you were on a bicycle. Repeatedly extend your arms, and then bend your elbows to cross them in front of your chest.
A variety of stretches and strengthening exercises can be performed in waist-deep and chest-deep water. For an aquatic version of a sit-up, for example, place your back against a corner of the pool, using your outstretched arms for support. Tuck your knees into your chest, then forcefully push your legs straight out so that they are parallel to the pool bottom.
Aquatic equipment can intensify your workout. Flotation vests provide support for water running and walking; they also allow you to work out more easily in deep water. Kick boards and hand paddles isolate muscle groups for specific conditioning – the former targets legs, the latter targets arms.
Be sure to drink fluids before and after exercising. Swimmers perspire even though they do not realize it.
Glossary of Terms

Lap — Swimming the entire length of a pool and back.

Stroke — A swimming movement. The front crawl or “freestyle” is the most efficient and familiar swimming stroke. Others include breaststroke, backstroke, sidestroke and butterfly.

Flutter kick — A type of leg kick that is controlled by the hips with minimal wave action. It is used in the front crawl and backstroke.

Scissors kick — A type of leg kick where your legs are moved in a wide V shape, typically while holding the side of the pool or a floating device.

Every person should study basic first aid skills. it is difficult to know when you may need it – your loved one and you could be at work, on holiday, at school.